The Extra Rep Podcast
💪🏽 Optimizing Your Body + Health
📈 Small Tweaks, Big Results
🎧 Episodes dropping weekly on Spotify & YouTube
Join hosts @actionfitnessnutrition and @coachliamcmurphy as they dive into training, nutrition, and lifestyle strategies. With years of coaching and health optimization experience, they share practical tips and proven methods to help you achieve peak performance, feel stronger, and become healthier and more confident.
The Extra Rep Podcast
How To Lose 4kg In 6 Weeks
In this solo episode, Josh breaks down exactly how to lose 4kg in 6 weeks using a simple 5-part framework: calories, protein, training, sleep, and steps. No fads, just the minimum effective dose that lets you drop fat, keep (or build) muscle, and actually stick to the plan for six weeks straight.
[0:16] How to lose 4kg in 6 weeks
[1:02] The 5-part fat loss checklist
[3:04] Setting a sustainable calorie deficit
[4:00] Why protein makes fat loss easier
[11:23] Step targets, averages, and plateaus
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